DO WORK

Monday:

Swim: Today was a planned EASY day. One in which I could soak up a bit of last weeks workouts. No sense in pushing all the time. I've said it once and I'll say it again...your body has to be able to process and soak up the workload.

• 500 free to open
• 8 x 200 on 3:00 (2:53, 2:49, 2:48, 2:45, 2:44, 2:42, 2:40, 2:38)
• 200 stroke
• 300 pull with paddles
• 100 pull
• 2 x 50 free

Total Swim Time: 0:43:00 / 2800 yards

Run: I spoke with a run coach this afternoon and ironed out some of the specifics I had regarding my injury, my progression, and what I can expect going into the next few weeks and during the latter part of the season.

Today was my first day on an Elliptical Trainer. . Can't say it was amazing but it was pretty neat. Non-impact and I seem to have gotten a similar muscular workout to that of running. I suppose it's a novelty for the next month....but after 50 hours or so...I'll probably be through with this machine. None-the-less, it's serving it's purpose for the time being...

Total Elliptical Time: 1:02:00

Tuesday:

Bike: Awesome workout today. Focus was easy for 2 hours and with 2 x 5 min pickups in the last 30 min. It was a nice way to shake out the legs. Temperature around here is only rising!!!

Total Bike Time: 2:42:00 / 54.3 miles

Swim: After the bike...took a bit of time to relax and cool off.

• 1500 to open in 21:22
• 200 stroke
• 100 free
• 200 pull
• 4 x 200 pull with paddles on 2:45 (holding 2:30 for 200)
• 4 x 50 as (25 head down / 25 head up
• 100 free

Run: Immediately after the swim...I headed upstairs for a light elliptical workout.

Total Elliptical Time: 0:30:00

Wednesday:

Swim: It was nice to head to the pool first once again!! Things seem to be going well right now but I see 50 x 100 in my immediate future. I like the doing 100-repeats....builds character. I will probably hit that workout late this week or early next week.

As far as my times are concerned...I feel confident my 500's will move into the high 6's later on this month with little to no effort. Repetition and consistency will be the trick! I would also like to see my fast 100 repeats in the 1:00 - 1:08's as we get closer to Florida.

• 1500 to open in 21:26 (clearing 500's in 7:17, 7:09, 7:00)
• 3 x 500 pull on 7:30 (7:06, 7:04, 7:04)
• 200 stroke
• 100 free fast on 1:25 (1:16)
• 50 free recovery on 1:00
• 100 free fast on 1:25 ( 1:15)
• 50 free recovery on :60
• 100 free fast on 1:25 (1:14)
• 50 free recovery on :60
• 100 kick

Total Swim Time: 1:00:00 / 3750 yards

Strength: Total Body tonight. No core. Strong sets...with focus on endurance. Awesome workout.

Total Strength Time: 1:30:00

Thursday:

Run: Another session on the elliptical today. Varied the height and intensity to see variations in heart rate and muscle recruitment. Was nice to see a higher heart rate during a run variation.

Total Elliptical Time: 1:00:00

Swim: The goal was to open the muscles back up after yesterday's weight session. Mission accomplished. After a nice warm-up...I went after some faster times in the 500. I wanted to see where my fitness was in the water if I pushed it a bit.

I'm actually being very cautious about pushing the envelope right now. I'm really working on building up to Florida and peaking at just the right time. At this point...too hard in the water or over-doing it on the bike could have bad consequences 2 months from now. We're still over 12 weeks out from Ironman, and a lot of work still to go!

• 200 free
• 100 stroke
• 2 x 100 free
• 100 stroke
• 4 x 50 free
• 100 stroke
• 500 steady-strong in 6:52
• 100 stroke
• 500 steady-strong in 6:43
• 100 stroke
• 4 x 50 free

Total Swim Time: 0:40:00 / 2300 yards

Friday:

Bike: Today was pretty easy going. Just wanted to get out on the bike and open the legs up a bit. Hadn't ridden since Tuesday. Wednesday was a strength day and wanted to have a solid easy day on the legs Thursday. Tomorrow is a big ride day and will bring Joey along for the trip.

Total Ride Time: 2:05:00 / 40.8 miles

Yoga: My first yoga session and I did it 20 minutes after my ride. With the pain still fresh in my legs from the strength day and just off a solid ride....the yoga session was HARD! The guy turned off the AC and we just cooked in the class. Needless to say, it was a very humbling experience.

The gym is usually where I find comfort... Not this time...I was completely out of my element. The instructor was awesome! The class...perfect! I'll definitely be back as often as I can. The stretching and plyometric exercises were just what I needed. I tell you what...I was in some agonizing pain during a most of the poses. Intense lower body weight session combined with Yogo = PAIN...HA Sweet!

Total Yoga Time: 1:00:00

Saturday:

Bike: Long Ride with Joey. Woke up at 5:15 a.m. Dude was that early! Ate some breakfast...Drank a Red Bull...and hit the door at around 6:30 for the ride. Day was pretty solid. Rode out to Keller and Roanoke and inserted as many hills as we could find. About another 500 ft. of climbing on top of last weeks 2700. Temperature was super hot by the end of the ride. At least a heat index of 100 degrees. At the end of the day...Joey commented on how that was one of the hardest rides he's ever done. Glad I could help buddy!

Total Ride Time: 5:13:00 / 104.4 miles

Swim: Decided to take a nap after the bike. After I woke up...I drug myself down to the pool with aiming for a focused technique workout. I think I did OK...

• 500 free easy
• 200 stroke
• 500 free easy
• 200 stroke
• 10 x 100 on an easy 1:45 (1:21) Focus on form!
• 200 stroke
• 100 free
• 6 x 50 free

Total Swim Time: 0:52:00 / 3000 yards

Sunday:

Bike: Woke up way to late. Needed the sleep though. I don't sleep very well before big volume training...especially when I know I have to be up before the sun. I always feel pressured to fall asleep (i.e. - kind of like before races....) Anyway...started around 10:30 and the sun was just horrible! I think the heat index was up well over 110 today!

Total Ride Time: 1:40:00 / 31.2 miles

Swim: Awesome swim today. I was just hoping to make it through the set but thanks to 1 Sugar Free Red Bull and one Regular Red Bull...I made it through strong and well.

• 1500 to open in 21:09 (clearing 500's in 7:08, 7:04, 6:56)
• 45 sec rest
• 500 pull in 6:55
• 15 sec rest
• 3 x 200 pull w/paddles on 2:45 (2:33, 2:31, 2:29)
• 200 stroke
• 3 x 100 free strong / fast on 2:00 (1:15, 1:13, 1:11)
• 2 x 50 free

Total Swim Time: 0:50:00 / 3200 yards

Run: Easy session on the Elliptical right after swim. Nice and smooth. Was a nice session.

Total Elliptical Time: 0:35:00

Totals for the Week:

• Total Swim Time: 4 hrs 56 min / 18,150 yards
• Total Bike Time: 11 hrs 40 min / 230.7 miles
• Total Run Time: 3 hrs 07 min / 0.0 miles
• Total Strength Time: 1 hrs 30 min / 1 session
• Total Yoga Time: 1:00 / 1 session

Total Hours Trained During The Week: 22 hrs 13 min

Notes for the Week:

Overall....Good week! I was able to do some cross training in place of my running. That was a big concern of mine heading into this week. I needed to do something that addressed the bio-mechanics of running. Form and muscle recruitment are important and I really don't want to loose too much run fitness heading into a big race like Florida.

Bike was good. Not as much volume as last week...but all quality sessions! I'm still being cautious with training volume. Like I said last week...too much and I'll pay the price in September. Total focus right now is nailing a strong stride going into October is super KEY.

I did hit a solid long ride with good friend Joey McElhaney this weekend. We pushed the pace pretty hard and suffered together. Not so much that it will affect our training going forward...but just enough to make it one of the best long distance session we've both seen in a long time!

Swimming couldn't be better. I'm hitting good form and coming into my own. I have a good feeling that I may hit a good stride come the beginning of September. For now I'll keep my fingers crossed and hope the trend continues.

I had an awesome Yoga session this week as well as one of the best strength workouts this year. So all in all....we're moving along fairly well.

Monday's another recovery day...with a light swim and some core. After that, I think I'll catch a nap and rest up for some solid cycling volume Tuesday thru Thursday. Take Friday as an easier day and head back to the Time Trial I botched up a couple weeks ago for true ass kickin...

More to come...

Mg